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    Heavy leg day...

    Squats: [warmup barx10, 135x10, 185x7] 205x6, 215x6, 225x5, 225x5
    Leg extensions: 100x16

    Was a bit shakey on the last set of squats. Probably just not use to going heavier. Next time I'm going to try to throw another working set in. When I get to the point that I feel more stable I want to throw a heavier set of 3 reps in.
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    Hit my chest heavy today:

    DB bench press: [warmup 30x10, 45x8] 60x6, 70x6, 80x2, 75x4, 70x4
    Incline DB fly: 30x16 (failure)

    Wow, my chest was burning after I was done! It felt great to move some heavy weight! Oh and my legs are SHOT from wednesday. Pretty excited to start moving some numbers!
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    Any reason you don't incorporate BB into your workouts?
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    Not really...today there was a guy on the bench the whole time I was there. I do like DBs though for a few reasons...mainly because I can drop the weights if I decide to try for that last rep and fail, also because I like that each side is working independently of the other so I get a better gauge if I'm lagging on one side.
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    I ask because I know that you are trying to add mass and DB is great for unilateral strength, but BB is considered a primary lift and will allow you to lift heavier and to support mass building. DB is great, but you may want to try and incorporate BB with it. I think you'll be surprised how weak your BB lifts are because you don't do them and that is neglecting a big lift for strength and mass.

    Just my opinion, but for your goals in order of importance, it goes:

    BB and DB
    BB
    DB

    Another option would be sets of flat bench and then incline DB.
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    Absolutely! My intention was to do BB flat bench on heavy day because I know you can move heavier weight. I am still worried about doing it without a spotter though. Because if I feel like I can get another rep I'm gonna try for it, but that doesn't necessarily mean I'm gonna get it lol. So in that respect, if I'm gonna have to cut myself short using a BB for safety purposes, but can allow myself to push...er...myself when using DBs, would I not benefit more from using the DBs? Maybe I'm over thinking it.
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    No, you aren't going to benefit more by doing them alone. You may be over thinking it because you don't (and shouldn't) need to push yourself to failure to get great gains from benching. A few ways to do this if you are having trouble getting out of your head would be:

    Pyramid training- warm up
    1 x 12
    1 x 10
    1 x 8
    1 x 5
    I am not a huge fan of traditional pyramid training because you tend to spend a lot of energy getting to the heavy weights.

    Reverse pyramid. Warm up 2 sets and then figure out what 75-80% of your max lift is. Start with that weight and then move down over 3-5 sets. This way you are using your energy at the beginning and lessen your chances of failure at the end because you are lifting lighter for more reps.

    GVT method. Find your 50-60% max weight and do 10 sets of 10 reps.

    There are a lot of ways to incorporate BB training and you shouldn't have the thought of getting hurt in your head. The only thing in your mind should be the muscles being worked and intensity to get to your goal.
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    Good stuff! I've actually been looking into GVT and Wendler 5-3-1. I'm seriously considering 531.
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    So I've decided I'm going to spend the next couple weeks preparing my body for heavy weights and getting a good feel for what my current PRs are for Squat, Bench, Deadlift, and OH Press to prepare for 5-3-1 at the first of the year. The first run I do will utilize the Strength Builder Assistance work, so my program will look like this:

    Strenth Building
    Squat
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    Squat: 5x10x50%
    Leg Curl: 5x10
    Bench
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    Bench Press: 5x10x50%
    One Arm DB Row: 5x10
    Deadlift
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    Deadlift: 5x8x50%
    Leg Raises: 5x12
    OH Press
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    OH Press: 5x10x50%
    Chin Up: 5 sets to failure
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    So today I decided to do deadlifts right off the floor to see what my 1RM was...

    Deadlift: warmup, 225x5, 275x6, 315x1, 295x3, 225x10
    V-bar Pulldown: 100x16

    Wednesday I'm going to go for my 1RM on OH Press.
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    Back at it today! After 3 weeks of getting sick and the holidays, I only got to the gym a couple times but today I started working out with a buddy of mine who just started working out in the mornings. He's been in strongman contests and is a freaking bull! So today he whipped me into shape and damn did it feel good. I'm pretty excited to see how I progress! The workout he does is similar to Wendler's...we work out a major muscle group each day with the main lift starting at 5x5, then 4x4 the next week followed by 3x3, 2x2, 1x1 accordingly. Along with the main lift we do accessory work. For instance, today's workout went like this:

    Chest - 1RM 220
    Warmup: Incline DB press 40x10x2
    Bench Press: 135x8, 185x3+2, 155x5, 155x7, 185x2+3
    Inc DB Press: 50x10, 60x10, 70x8
    Inc HS Press: 90x10, 140x10, 140x8+2 (Hammer Strength)
    Inc DB Fly: 30x10x3 (wide stretch, controlled)
    Rev Grip Machine Press: 80x8, 70x10, 70x10 (Really hit low chest and upper abs)
    Bench Press: Burn out! (Repped the bar as fast as possible until failure)

    The workout felt great and I was happy to be able to push my limits!
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    Had an awesome shoulder w/o yesterday, kept reps between 8-10 though. My buddy doesn't believe in going real heavy on shoulders because they're such an easy thing to screw up...I'm cool with that. Got a great pump all around. This morning we're hitting back HEAVY! I'll post up the workout later today.
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    That's good- there is absolutely no need to go heavy on shoulders. Most everyone that does ends up looking "cool" for that day and is out sore or injured for a long period. How cool is that.
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    Quote Originally Posted by kisaj View Post
    That's good- there is absolutely no need to go heavy on shoulders. Most everyone that does ends up looking "cool" for that day and is out sore or injured for a long period. How cool is that.
    Lol...exactly!

    So today we worked back consisting of:

    Deads, Rev wide-grip PDs, iso straight-arm PDs, seated rows, v-bar PDs

    Was able to get 295x5 off the floor but couldn't do 1 on the next set. That's alright though, I've been off for a few weeks. Gotta let my body (and mind) get back into the swing of things.
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    Great job lifeblood! How old are you again? I'm 38 and I totally agree that shoulders don't have to be hit hard by going heavy. I do moderate weight for 4 exercises and 4 sets with 30 secs rest in between. I used to bomb shoulders with heavy dumbbell presses with the 100s I'm each arm for 10 reps and for me that is very heavy! Now I may max out with the 70s or even 65s. How about you, and kisaj?
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    My shoulder workout is:

    Seated BB military press- after I warm up, I'll do 4-5 sets and have been maxing at 155 x 6-8. Then I'll drop down to 95 for a burnout set to near failure.

    Upright BB row- warm up, 3-4 sets working up to 115 x 6-8.

    Front DB raise- 3-4 sets with 45s

    Usually I incorporate this into my chest day, so there will be flat bench and decline included.
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    Shoulder workout consisted of: OH shoulder press, high cable pulls with rope grip, DB lat fly (not sure if it's the proper term for these but it's not lat raises, because it's more bent over and lifting with arms bent focusing on raising with the elbows), and DB shrugs. 3 working sets of everything for 8-10 reps.
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    Probably more like a bent over DB lateral raise?

    https://www.youtube.com/watch?v=NmxS-Hu0H3M
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    Quote Originally Posted by kisaj View Post
    Probably more like a bent over DB lateral raise?
    Similar to that but more upright. It's still meant to emphasize the lateral head. Kinda mimics the same motion as the machine that you raise laterally with the pads against your forearms/elbows.

    Did legs today...and the pain just doesn't get any better than this! Rocked some squats, leg extensions, vertical leg press (first time doing these, almost didn't back up a couple times lol), standing single leg curls, and calf raises. Judging by the difficulty I'm having standing up, sitting down, walking...just about anything that involves my legs...I'm going to be extremely sore for the next couple days. Yay!

    Tomorrow we're going to go in to hit chest again. We just keep cycling through the workouts monday-saturday with sundays off. I can't wait for sunday...much needed rest soon to come!
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    Feeling good about the workout this week. Thought it would be hard to get to the gym at 530am 6 days straight...but I did it! And I didn't have a problem with energy either. I've been popping citruline like candy lol. I really think it has played a big factor in my recuperation...thanks, ki!

    I will say though, my legs are muthafuggin SORE! I hate stairs, I hate walking, I hate standing up...I LOVE leg workouts! Lol
    Where it all started

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    Decided to do some measurements today...last time I did was september so the changes are over a 4 month period.

    Weight: 177 > 189 (+12)
    Bf%: 13 > 18 (+5)
    Chest: 41.15 > 41.5 (+.35)
    Shoulders: 47.25 > 49.25 (+2) Happy about this!
    Waist @ love handles: 34.25 > 36 (+1.75) Not bad...
    Arms: 14.25 > 14.75 (+.5)
    Forearms: 12 > 12.75 (+.75)
    Neck: 12.5 > 15.5 (+3!) Is this normal or did I record it incorrectly the first time?
    Hips @ fattest part of glutes: 38.75 > 40.25 (+1.5) I kinda got a big ass!
    Thighs: 23.15 > 24.5 (+1.35)
    Calves: 16.25 > 16 (-.25) WTF?

    Everything got bigger except for my calves?! Looks like it's time to wage war on them! Overall though I'm happy with the progress. I feel like I'm honed in on my diet and I really like our workout sessions. I think I'm going to keep things the way they are until March before cutting. That gives me a good 3 months to drop BF before the summer.
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    The only thing that bothers me is the inaccuracy of using calipers...our whether I'm even using then right. I really wish there was a better way to calculate bf that didn't coat a lot of money. After calculating lean mass gain I was at 154lbs and am now at 155 lbs...only 1 lb in 4 months?! Could use some of that knowledge and motivation this community is so well known for.
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    Lol, yeah, I am guessing you had a bigger neck than 12". Mine is 17.5.
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    Quote Originally Posted by kisaj View Post
    Lol, yeah, I am guessing you had a bigger neck than 12". Mine is 17.5.
    I'm pretty sure mine has always been around 15 lol. Which makes sense since the 5 is right below the 2 on my phone, heh.

    So I was thinking that I either didn't measure my bf% correctly the first time out the last time because I don't believe that out of 12lbs gained in 4 months of eating properly, only 1lb is muscle. My scale has a bf measurement that I never rely on but however inaccurate it is, it shows an increase of 3% bf. So if I was actually 15% bf in september that would mean my lean mass was 151 and now figuring 18% bf my lean mass is 155...giving me 4lbs of muscle in 4 months. Again, I don't know how accurate my measurements are...but that makes a lot more sense to me.
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    Wanted to see is this works

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    Alright...so there's a LOT of f'n info on ingredients and supps that people are trying, taking, reviewing and I'm curious as to whether I'd benefit from adding something in to my current regimen? I want to continue my bulk until the end of march so I figure that gives me 8 weeks to cycle something. Any thoughts / ideas?
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    Post up your current diet. For a bulk, not much is really going to help outside of eating a lot and lifting heavy. That being said, I had great luck last spring when I did my annual bulk with Anabeta. It made me so hungry all the time to the point that I'd have to get up in the middle of the night to eat something. It's hit or miss, like any supplement, but that worked for me.
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    Quote Originally Posted by kisaj View Post
    Post up your current diet. For a bulk, not much is really going to help outside of eating a lot and lifting heavy. That being said, I had great luck last spring when I did my annual bulk with Anabeta. It made me so hungry all the time to the point that I'd have to get up in the middle of the night to eat something. It's hit or miss, like any supplement, but that worked for me.
    How detailed do you want it? You want to know what I'm eating every meal or just my macros?
    Totals
    Calories: 335 3021
    Protein: 35 281.2
    Carbs: 17.5 292.8
    *Fiber 2.5 42.5
    Fats: 14.00 68.30
    *Saturated 5.5 26.3
    *Poly 2 8.25
    *Mono 5 12


    The gray column is the running total at the end of the day...I eat the same thing every day (for the most part) so it's pretty accurate. Foods consist of egg whites, lean meats (chicken, tuna, turkey, steak), quinoa, banana/apple/blueberries, steamed veggies, almond butter, oats, cottage cheese, brown rice, protein shakes (whey post-wo / casein at night)

    I was actually looking at anabeta more than anything...looks like a solid supp that a lot of people have had good results with.
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    Looks like a good diet and you know your body better than anyone, but that is a maintenance level for me. I need to consume around 4500-5000 to gain weight. I can't do it without spending a ton of $$ or adding in several shakes a day. I was running through a tub of protein powder about every 5-6 days when I was taking Anabeta. From Feb-mid April I put on 10-12 lbs. Not as lean as I'd like, but that's not the point of a bulk!
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    I've been gaining slowly but regularly...I'm currently up to 191lbs. I don't do cardio during bulk so I'm not burning any extra calories (except from added muscle mass). I don't know what anabeta would do to my metabolism though. If I'm lifting more intensely and staying anabolic longer I imagine my MBR will rise as well as more calories being burned, correct? So yeah, I'll need to get some more calories in. Right now it's hard to get all the meals in that I have to because my job is sporadic throughout the day. If we're busy I may go all day without being able to stop to eat anything other than a protein bar. I was thinking about keeping a weight gainer in my desk, though, so if I need to I can suck down some calories when in a bind. I was also thinking about running some test powder with the anabeta...whatcha think?
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    Okay...stupid question. How does this reputation score work? I've received PMs saying that I got 1000's of rep points but it only shows that I have a rep power of 477?
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    Yeah man, that was part of my deal. I spend half my day in meetings and can't always have time to eat as mush as I would need during bulk times, so I had to supplement with shakes. I don't plan to bulk anymore as I have been much more comfortable at my current weight and have started training MMA, so the weight is cumbersome. But, I still have a shake or two a day.

    My favorite:

    16oz milk (2%)
    ovaltine
    1-2 vanilla greek yogurts
    scoop or two of protein powder
    couple tsps of peanut butter
    banana
    ice

    About 750-800 calories w/ about 60g protein and I can pound it in about 30 seconds. Plus it tastes so good.
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    Quote Originally Posted by kisaj View Post
    My favorite:

    16oz milk (2%)
    ovaltine
    1-2 vanilla greek yogurts
    scoop or two of protein powder
    couple tsps of peanut butter
    banana
    ice

    About 750-800 calories w/ about 60g protein and I can pound it in about 30 seconds. Plus it tastes so good.
    THAT sounds good!
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    Chest today...still getting significant increases in strength! The next 2 months is going to be a serious bulk. I'm going to shoot for 3500 calories a day. I'm hoping to get over 200 before april when I start my cut. Still focusing on big, compound movements 3-7 rep range depending on the exercise.

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    Keep in mind that your growth is going to come in the 7-12 range.

    A good non official chart I have always gone off of:

    2-5: strength and power
    3-7: strength and size, but not taking full advantage of both
    6-10: optimal size building
    8-12: size and endurance
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    Quote Originally Posted by kisaj View Post
    Keep in mind that your growth is going to come in the 7-12 range.

    A good non official chart I have always gone off of:

    2-5: strength and power
    3-7: strength and size, but not taking full advantage of both
    6-10: optimal size building
    8-12: size and endurance
    Great chart to go on! I have been wanting to improve strength as well so I guess I've been hitting the right rep range. But for these last 2 months I'll make sure to stay in the 6-10 range. Thanks for the input, Ki...as always you're a big help!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  37. Registered User
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    Modified my diet a bit to get more calories in...wanted to make sure my macros look alright. I'm not taking in too much protein am I?

    Totals
    Calories: 335 3535
    Protein: 35 335.7
    Carbs: 17.5 361.8
    *Fiber 2.5 55.5
    Fats: 14.00 70.10
    *Saturated 5.5 28.5
    *Poly 2 7.25
    *Mono 5 11.5
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    I'd increase fat and decrease carbs. That is a lot of carbs to take in and little fat. Remember that fat is your friend. Protein is high, but I wouldn't say out of this world.

    When I am packing on muscle, like right now, I try to stay at 40/35/25 protein, fat, carbs.
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    Thanks ki...I'll make the adjustment
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Keep in mind that I am not trying to act as an expert. Just passing along what I have found effective and what has worked for those I have worked with. thumbsup
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